Foods that have a high glycemic index (GI) such as white bread, potatoes and white rice are much more likely to increase the risk of weight gain after weight loss, according to a study in Diabetes care.
Glycemic index measures the rate at which blood sugar levels peak after a meal. The more dramatic the swing, the more it is associated with type 2 diabetes risk and weight gain overall.
In the latest study, researchers looked at data from a global study of over 2,000 people classified as overweight or obese. In the first phase, all participants consumed meal replacement to achieve rapid weight loss – the average fall over eight weeks was about 24 pounds.
In the second phase, which was conducted over a three-year period, researchers compared two diets and two exercise strategies. One was a high protein, low GI diet while the other was a moderate protein, moderate GI diet, each of which was then combined with either high or moderate exercise.
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All four groups regained some of the weight they lost from the beginning, but those on a low GI diet regained the least weight. This led researchers to advise against eating potatoes, as well as bread alternatives with a high GI and rice.
So, should you swear off these beloved foods forever if you do not want to regain the weight you have lost? Maybe not, but limiting them can be the key.
The problem here is that the study used such a rapid weight gain as a result of a significant calorie deficit, says Shena Jaramillo, RD, dietitian at Peace and nourishment. This means that weight gain was not only dependent on the types of foods introduced, but rather simply going back to their previous calorie consumption.
“It’s important to note that many people who experience rapid weight loss follow a low-carb diet,” she says. “When we reintroduce any carbohydrate, we will see rapid weight gain. Much of this will be related to fluid change. As the study shows, all groups in the experiment regained weight to some extent.”
That said, there is value in turning to foods with low GI but not just because of blood sugar changes, Jaramillo adds. These foods usually tend to have higher fiber, protein or fat. This means that you tend to eat less of them – because they are more filling – and it lowers your calorie intake overall, which can lead to weight loss or weight maintenance. In addition, you get the many benefits of more fiber, such as improved cardiovascular health and better digestive function.
“Even for someone who is diabetic, the overall composition of their meal will have a much greater impact on blood sugar and total body weight than a single food, regardless of the GI index,” says Jaramillo.
For more, be sure to read the wrong amount of carbohydrates to eat each day, says the dietitian.
